It’s the start of a new year, and you have that resolution to work on. While you can do this through a healthy diet and strenuous cardio workouts, you might want to choose weightlifting as your exercise of choice. Most fitness experts will recommend doing a mixture of weightlifting and cardiovascular exercises. These types of exercises are quite beneficial in many different ways. However, if you are into weightlifting for better fitness, or perhaps for muscle building, there are plenty of arguments that you may encounter regarding the best way to lift weights.

The Repetition Argument

One of the main arguments is low reps or high reps. There are benefits to both of these types of approaches when it comes to lifting weights. Understanding how these types of approaches affect you can help to determine what type of approach is best for you.

The Case for Low Reps

It has often been said that low reps with higher amounts of weight help to build muscle, and it’s true. The method involves using weights that are a bit heavier than you are used to lifting. In addition, decreasing the amount of reps with those weights that are done in a standard set is the second component of building stronger and bigger muscles. Longer periods of rest in-between each set will be needed as well.

Higher Reps Aren’t Always Better

Many people argue that higher reps with heavier weights will build muscle even faster. The problem with this is that heavier than average weights can feel much heavier when taking on a set that includes higher repetitions. This is due to the fatigue that sets in. Perhaps the biggest concern that a Victoria personal trainer may have when it comes to this approach is that you could end up hurting yourself. In fact, there have been many injuries that have set people back many weeks or months because they attempted to do higher levels of repetitions with heavier weights.

When Higher Reps are Beneficial

Where high levels of repetition are beneficial is when weight levels are kept to a minimum. However, rather than building larger muscles, this sort of exercise helps build muscle endurance. This is the sort of approach that athletes take when they’re trying to condition their body for significant athletic events.

Bringing Everything Together

However, that doesn’t mean that these two approaches can’t be used in tandem. In fact, many weight lifting experts will recommend that standard weight amounts, combined with a higher repetition percent, should be done the majority of the time. Mixing in 1 to 2 sessions of higher levels of weight with low repetitions into your normal workout can help you to not only build better muscle endurance but actually grow your muscles significantly.

As you can see, there are a number of different ideas, and it’s important to listen to the experts. That’s why, if you’re working with a personal trainer, you may want to go with what he or she says. The chances are they have a lot more information and experience than you do. However, whether you strike out on your own, or you take advice from an experienced personal trainer, there are ways to build stronger muscles and have better muscle endurance. This is going to help you feel better, lose weight, be stronger and, most importantly, be healthier.

Weightlifting is power, so you’re going to bet that there will be a lot of opinions on it. One of the greatest debates is between whether to lift fast or slow. Like most controversies, we have some on one side of the equation while others are vehemently on the other side. Despite this, when it comes to lifting weights, there are merits to doing things both ways.

The Divide

In the past, people thought that lifting weights in an expedited fashion contributed to more injuries. These people were staunchly opposed to the quick method of lifting weights and felt that lifting weights, both in the positive and negative phase, should be done slowly. However, there are a few things to consider that bring both of these methods into better focus.

The Misconception of Risking Injury

It is true that if you lift weights quickly you can be subjected to more injury. However, this is more about form than it is about the speed in which the weights are lifted. Jerking the weight, especially using your back, when you’re trying to do a bicep curl could potentially cause an injury to occur. However, if proper formis firmly established and adhered to, there will be no jerking motion.

The Mechanics of Fast Lifting

Many experts agree that the movement of lifting weights from the concentric or positive phase when the weight is lifted to the eccentric or negative phase should be done in no more than six seconds. This means two seconds to lift the weight and four seconds to lower the weight to its beginning position. For people who lift slowly, this is considered quite quick. However, the benefits include helping improve muscle definition and helping the muscle to grow faster and larger.

Slow Lifting is Important Too

That doesn’t mean that lifting slower should be ignored. In fact, this type of exercise uses the muscles for a much longer period of time, in the positive and negative phases, than lifting quickly does. Much like the argument over low or high repetitions, the method of lifting the weight slower helps to improve muscle stamina and muscle strength. However, just like lifting weights quickly without proper form, lifting weights slowly without proper form is also going to subject you to potential injury.

The Importance of Proper Form

For that reason, it’s important to listen to a Victoria personal trainer, if one is being used, and learn proper form before starting any sort of weightlifting regimen. Most health experts agree that proper form in any type of exercise, whether it’s lifting weights or cardiovascular workouts such as running, is essential. This gets the most benefit out of workouts while minimizing the risk of injury.

Expert Advice when Getting Started

A personal trainer can be extremely helpful in these situations. Not only can they help you learn proper form, they can help you find a good starting point especially if you’ve never lifted weights seriously. From this point, slow or quick weightlifting can be employed, as well as low and high rep workouts with varying amounts of weight, to help you get stronger and bigger.

It’s easy to get bogged down in the argument over slow or quick weightlifting. However, with a little bit of help from the experts, as well as some research done on your own, you’ll be in a good position to get the most out of your weight lifting exercises.

]]>http://houseofgains.ca/2017/01/the-best-speed-for-lifting-weights/feed/0What is the Right Way to Lose Weight and Keep It Off?http://houseofgains.ca/2017/01/what-sorts-of-reps-are-best-for-building-strength-and-muscles/
http://houseofgains.ca/2017/01/what-sorts-of-reps-are-best-for-building-strength-and-muscles/#respondSun, 08 Jan 2017 05:02:05 +0000http://houseofgains.ca/?p=440You most likely know that dieting and exercising go hand in hand to help lose weight, but what diet is going to work? What exercises should you do? As much as you are aware that you need to do both, it can be difficult to start. You might understand that the best way to lose fat is to avoid fad diets and make sure you’re changing your lifestyle to be healthier overall. Yet, figuring out exactly what this means isn’t always easy.

Why Should you Avoid Fad Diets?

Fad diets can help you lose weight incredibly quickly, but there’s a reason they’re also called yo-yo diets. If you go on fad diets, you might see the weight come off fast, but as soon as you stop dieting all the weight will come right back. This means your efforts were wasted and it can be incredibly dangerous for your long-term health. For safe, effective and permanent weight loss, it’s important for you to actually lose weight at a reasonable pace, and make the lifestyle changes necessary to keep the weight off.

What Types of Dieting are Appropriate?

Any dieting that helps you learn how to eat healthier is going to be appropriate. Using meal planning and eating healthier foods in smaller portions will probably help you learn how to eat healthier, avoid fast foods as much as possible, and ensure you not only lose weight but are in far better health. To get started, you can learn more about what foods and cooking methods are healthier, find a few recipes, and just start planning a few days worth of meals at a time to get the hang of it and to start eating better.

What Exercises Should you Do?

The exercises you might do are going to depend largely on what condition you’re in when you start. You might want to speak with your doctor before beginning any exercise plan to ensure it’s safe for you to do. You can also work with a Victoria personal trainer to learn how to do the exercises properly, what exercises to do, and how often to exercise to help you get into a good routine. As you go, the personal trainer can also help you learn more exercises and boost what you’re doing each week to help you lose weight faster.

How Can you Obtain Further Help?

If you’re ready to start a healthy diet and exercising, your best option might be to work with a personal trainer. You can find a Victoria personal trainer who is able to work closely with you to create a personalized diet and exercise regimen that is going to help you lose weight now and help you make the right lifestyle changes to ensure the weight stays off.

If you’re looking for the best way to lose fat, you might be surprised that the fastest way is not always the right way. But, with a proper diet and exercise regimen, you can lose weight quickly and keep it off for good. This is going to be the best goal to have since you won’t want to start all over again in a few years. By making the right changes, you can lose the weight for good and ensure you have the healthier body you really want.

With a new year right around the corner, it’s time to start thinking about resolutions. Some people want to accomplish more at work, while others want to strengthen their relationships. But most people have some type of fitness New Year’s resolutions that they keep tossing around in their heads. Who doesn’t want to be healthier and more physically fit? Instead of broad generalizations about increasing exercise or eating better, consider these five specific resolutions that will lead to a healthier, happier you.

Look for a Great Workout Partner

Accountability is one of the most important parts of fitness New Year’s resolutions. When no one else is looking, it’s easy to fall short of any goal. Consider searching for someone that has similar interests in fitness, or even similar resolutions. It helps to have a person that understands the challenges that come with getting fit, and doesn’t mind offering some much needed motivation when necessary. Instead of working out alone, bring along someone that will help keep those resolutions moving in the right direction.

Strive for Eight Hours of Sleep

It isn’t just about the amount of time spent at the gym that helps create a healthy lifestyle; there is evidence that suggests weight loss is tied to the amount of sleep you get every night. If you are falling short of eight hours, consider changing up the routine to ensure that more sleep is possible on a regular basis. After a hard workout, the body needs an opportunity to recover. Don’t cheat the body of these much needed hours.

Streamline Rest Periods

It’s tempting to chat with a friend in between different tasks. It can also be tempting to rush through a workout, quickly working through each set. But rest time is an important part of the process. Instead of taking too much time in between, or not taking enough of a break, consider keeping an eye on the clock to ensure consistency. Set a timer and use that throughout your workout to ensure the ideal time between reps.

Clean Out the Pantry

When hunger hits, the pantry is often the first place to get some attention. Filled with all sorts of processed foods and snacks, it can also be the place that causes some to fall short of their health goals. Consider a resolution to start the year by cleaning out the pantry. Get rid of foods that are processed and unhealthy. Then, while walking from aisle to aisle in the grocery store, don’t add any of these things to the cart. Instead, when the urge hits to add in a bag of candy, look for an alternative that is just as easy to eat and snack on, without the excess calories.

Visualize Success

One of the most important resolutions for a healthier you actually has nothing to do with the amount of weights you lift or what you plan to have for dinner. In reality, you need to be able to visualize your success. Look at it as training your mind as well as your body. Before you go to sleep at night, take the time to visualize yourself succeeding. Spend ten minutes just seeing yourself complete a difficult workout or accomplishing one of your goals. Visualize yourself making and keeping these resolutions.

Cardio exercise is a fantastic way to burn calories and shape the body, especially during the holiday party season. If the main goal is to drop a few sizes, it’s going to take more than the occasional walk or jog. Below are several tips for effective cardio during the holidays.

Make it More Intense

You may believe that just because you did 30 minutes on the treadmill or an hour on the stationary bike, that you got the best possible workout. However, results only come with vigorous effort. Instead of staring at the timer during workouts, it’s important to focus on pushing as hard as possible. Intensity and fat loss are directly correlated, and the harder you work, the better you will look and feel.

Eat Light Before a Workout

You might think that skipping meals before workouts will help you lose weight faster, but this is inaccurate. A healthy, light snack 90 minutes before a cardio session will provide sufficient fuel for a vigorous, effective workout. In addition to a snack, try to drink at least 16 ounces of water before exercise. Proper hydration leads to increased energy and accelerated fitness results.

Include a Strength Training Component

While it’s true that cardio offers a greater calorie burn in less time than strength training, the latter offers benefits that aren’t found in cardio. One of the best things about strength exercises is that they leave the metabolism high, even after the workout is over. By including a few strength training moves with the daily cardio workout, you will find it easier to stave off holiday weight gain.

Stick to an Eating Plan

For weight loss, the body must burn more calories than it takes in. Most people overestimate their calorie burn during exercise, and they think that they can eat a whole pizza just because they ran a mile or two. This doesn’t mean that every indulgence must be avoided, but you’ll have to enjoy holiday treats in moderation.

Choose Enjoyable Workouts

If you’re starting an exercise regimen, you should be realistic about your fitness abilities and goals. There are many options for cardio, and it’s important to choose one that’s enjoyable. Pushing too hard in the beginning can lead to early burnout and eventual discouragement. Keep goals realistic, take it easy at first, and remember to have fun!

Start Slow

Along with the previous tip, the best thing a new exerciser can do is to take it easy. Runners can start with shorter distances and bursts of activity, and gym-goers can start with less time on the treadmill or elliptical. It takes time for the body to adjust to a workout’s effects, and jumping in with both feet can leave you susceptible to injury.

Work Out at Home

The holidays are full of activity, and there always seems to be another gift to wrap or party to attend. In many cases, that leaves little time for a proper workout. However, if the focus is on cardio during the holidays, you don’t need much equipment or time. A home cardio workout can allow you to accomplish all of your goals in a comforting environment without the hassle of a trip to the gym.

When you’re dealing with work deadlines, a packed social calendar and demands from family, exercise is usually the first thing dropped from the schedule. However, skipping workouts can be detrimental; stripping yourself of the focus and energy you need to keep up with the frantic pace of life. It may seem difficult to find time for exercise with a full schedule, but there are ways to squeeze it in with the help of a Victoria based personal trainer. Follow the tips below to schedule your workouts and make fitness a priority.

Choose an Enjoyable Workout

Exercise may feel like another inconvenience in the middle of a busy work day, but it’s even harder to fit it in when the workout isn’t enjoyable. Make things easier by choosing exercises that combine fun with fitness. This might require some tinkering, but once you find a physical activity you enjoy, you’ll see that it’s easier to stick with.

Consider HIIT

HIIT, or high-intensity interval training, is a great way to get exercise into a packed schedule. Workouts are fairly short, with most being less than a half hour, but they pack a big punch. There are many no-cost apps and videos to guide you through HIIT workouts, which can be valuable if you can’t make it to the gym. By packing a vigorous workout into a short time, you can get the movement you need without taking too much time out of your day.

Practice Accountability

There are two kinds of goals in life: those shared with other people, and those kept to yourself. Sometimes, it’s easier to skip out on goals if there’s no accountability. To prevent this, make a pact with a friend to exercise more often. The pact could come in the form of an agreement to meet at the gym every other day, or to provide a wake-up call for an early morning workout. When there’s someone holding you accountable, you’re less likely to skip workouts.

Turn the Daily Commute into a Cardio Workout

If work is relatively close by, this tip is ideal. On those days where work runs late and there’s no time to spare, consider walking or jogging home instead of taking the bus, the subway or a taxi. Running is an awesome workout, in addition to being a basic form of transportation. In areas where this isn’t practical, try taking the stairsinstead of the escalator, or talking to co-workers face to face instead of communicating through email. It may not seem like much, but every bit counts!

As important as it is to schedule your workouts, everyone makes the occasional mistake. If a few days pass between workouts with a personal trainer, you should be kind to yourself to avoid discouraging further effort. On particularly tough days, it’s still possible to work the body and relax the mind by doing some yoga. Whatever’s on the schedule, it will be easier to handle with a worked-out body and a clear mind.

Supplements flood the shelves of drug stores, grocery stores and even department stores (though usually the clearance section). From touting self-proclaimed miraculous benefits to scare tactics if you don’t take them, consumer trends in health and fitness are redefining food culture. Whether or not you actually need them is the real question. Your diet is balanced, and you moderately workout. You don’t consider yourself Instagram worthy, but you’re of relatively average health and fitness. Chances are you probably won’t have a need for supplements. However, people that work out daily or perform aggressive workouts should consider checking out their local supplement store and talking to an expert. The extra effort and energy used by your body is hard to replace through your diet alone.

Why are supplements needed when working out?

Strenuous exercise takes away a lot of nutrients and can put a lot of stress on the system. Weight trainingrequires an adequate amount of protein for muscle development to occur. It is a feat to consume enough protein before or after a workout in order to replenish the supply needed during the most critical building and recovery stages. Supplements help to provide the right level of nutrients needed for more stamina and strength during your workout career.

Are supplements safe?

Most supplements are made from natural ingredients, but this does not mean they are harmless. Always read the ingredients list and research the potential side effects. If you’re currently taking any prescription medication, discuss the supplement of choice with a doctor prior to taking them. You might just avoid some nasty complications if you do. Never take more than suggested (even if you think you need more caffeine) and stop taking them immediately if you do notice any side effects. In addition, only purchase reputable brands of supplements from reliable sellers or directly from the manufacturer.

How effective are supplements?

Not every supplement will do what it claims or is as safe as it states. Consumers should always be wary of any brand that promises amazing results. You can’t gain muscle without working out or lose excessive amounts of weight without cutting calories and becoming more active. However, there are plenty of products that are genuinely beneficial for a fitness-conscientious person:

Protein powder shakes provide a variety of amino acids that will aid in muscle regeneration.

Vitamin C is an antioxidant that helps the body to manage the metabolic stress of a workout and it may improve respiration during exercise.

Vitamins B6 and B12 are depleted during workouts and replacing them with a supplement may help to reduce stress on the body and reduce inflammation.

Amino acid blends help to repair muscle tissue after a workout. These are received through supplements known as BCAA (branched-chain amino acid) supplements.

Calcium is lost through sweat during intense workouts that combine weight training and endurance exercises, and the body will leach calcium from the bones to replace what is lost. A combination of Vitamin D and calcium supplements can help to prevent this loss and strengthen bones.

How should you start?

You are probably (and understandably) overwhelmed by the number of options available and will question what you specifically need. The best solution is to start small with a doctor’s recommendation and choose one or two supplements. This will make it easy to distinguish if a specific supplement is causing any side effects as well as to determine if any benefit is noticed from its use. If you are still worried about the safety or efficacy of a certain product and its brand, don’t hesitate to consult with a House of Gains staff for additional guidance.

Protein, it’s one of the biggest buzz words in the fitness industry and for good reason. It is a key component and arguably the biggest macro nutrient to contribute to those gains that we are constantly striving for. So what is protein exactly? Proteins are considered long chains of amino acids, which are the important molecules we need for our bodies to function optimally. Without diversity in your diet you risk becoming low in certain amino acids. This results in low energy, difficulty losing weight, unstable blood sugar levels and trouble building muscle. Unlike carbohydrates and fat, your body isn’t able to store protein, so ensuring you’re getting enough everyday, especially when working out, is integral to overall good health.

Protein and Exercise

When you workout and put your body under stress from weightlifting or cardiovascular exercise you are essentially tearing and ripping muscle fibers apart. Protein is the key to our body having the power to repair these muscles. This results in increased strength, endurance and gains. Protein is especially important to consume after a workout as it replenishes and encourages those muscles to grow. Protein also helps to repair damage internally and externally and supports the immune system. Consuming enough protein creates an environment in your body where it can fight off illness thus letting you avoid any setbacks to your workout routine.

Different Forms of Protein

Protein comes in a variety of different forms to suit any dietary needs. Whether you’re an omnivore, vegetarian or vegan there’s options to ensure you get the right amount of protein. It’s best to eat small amounts of protein throughout the day instead of one or two large servings. A good rule of thumb is to fill your plate with 30% of a high quality protein at every meal. This ensures you’re able to get enough protein throughout the day that is properly utilized and not eliminated. First look to whole foods as your first step to getting those essential proteins but also consider using a high-quality protein powder. Protein powder has the ability to give you that extra protein boost that’s needed after a workout. It is especially useful due to its convenience and versatility. Some other suggestions are:

Beef

Lentils

Wild Fish (salmon, tuna)

Chicken

Black beans

Free-range eggs

Benefits of a Protein Rich Diet

The advantages of a protein rich diet are vast but these benefits are consistently seen in overall good health. Protein plays a big part in a healthy diet with quality being key. Loading up on protein foods should always be balanced with eating enough vegetables, fruit and healthy fats. You can expect to experience:

Should you weight lift fast or slow to get the best results? The short answer is that both ways are effective, and each one offers something different. Some people say you should do it fast, and some say to do it slow. Are you looking for strength? Agility? Muscle growth? Control? Or, all the above? There are many opinionsand scientific studies that promote one over the other. Often what people recommend depends on personal experienceand the intended result. No matter what speed, proper technique and knowing your fitness capabilities are important to prevent injury.

Muscle fatigue is the route to achieve muscle growth. When lifting weight, the muscles contract and this causes microscopic tears to develop, which leads to muscle growth because the body repairs the muscles in the recovery phase to be bigger and stronger. This is how lifting works:

Positive motion (Concentric contraction)is when weight is lifted and the muscles shorten.

Negative motion (Eccentric contraction)is when weight is lowered and the muscles lengthen.

Repetition (Rep) is the complete motion from start to end and sets are a series of reps.

Intensity is the amount of muscle exertion to the point of overload when muscles fatigue.

FAST for POWER, SPEED and AGILITY

Fast reps help you get explosive power by training your muscles to respond with strength, speed, and agility. It’s also easier to lift heavy weights more quickly because fast lifting recruits the fast-twitch muscle fibers that help with speed and strength. Fast reps also help with agility because the stabilizer muscles get fired up, which promote balance and core stability. This makes it popular for sports training. The quick movements allow you to lift heavier weights, so it’s essential to maintain proper form because there’s also added stress on the joints.

SLOW for CONTROL, FORM, and GROWTH

With slow reps, there’s less risk of injury, and less stress on the joints. You can perfect technique and see any weak points in the motion. Also, intensity is met faster to achieve muscle fatigue. It’s harder to lift more slowly, but you get more control because when the bigger muscles get tired, the smaller ones take over. The muscle fatigue of slow reps helps to increase muscle growth. Slowing it down targets muscles and helps the mind-body connection, which reinforces proper form when you’re doing fast reps.

FAST-SLOW COMBO

Fast reps tend to build muscle strength, while slow reps build size. In the end, speed is subjectiveand it’s up to you to find what works best. See what you can gain from targeting your muscles in different ways and by mixing it up in your weightlifting routine. Just make sure to maintain technique and focus. Incorporating both fast and slow reps will help you to get the best of both strength and size.

Work hard, then play hard, right? Well, it’s more like train hard then rest easy. Exercise too much without resting and it can lead to health problems. Anytime between workouts is called recovery time, and it’s when the body heals and adapts to meet the next challenge. It builds muscle, repairs ligaments and tissues, and cleanses the body of toxins that build up from the workout. It also provides itself with nutrients and energy for it to go again. So, recovery is just as important as training. Workouts provide challenges for the body, and rest provides the time it needs to recharge.

When to Rest

When you’re tired, rest. Knowing the difference between when you don’t feel like it, and when your body is asking for a break takes some experience. Depending on the training, some people find they need days or weeks of recovery time in their routine. Sleep, diet, and lifestyle play a huge role in how much rest is needed. A general guideline to keep in mind is if you’re a bit sore, you challenged your body, and when it stops being sore, that’s enough rest.

Rest and Play Days

Resting doesn’t have to mean staying still. If it’s not challenging and less intensity than your workouts, doing activities and having some fun on your rest days is good for the body and mind. Stillness can help, but it doesn’t mean you have to lay on the couch all day either. Try changing up your activities, as long as you still take it easy. Remember to challenge yourself in increments, a little bit more each time, or else you’re going to need more recovery time in between workouts.

Sleep Reboot

Sleep helps all areas of life, and it’s especially important for the body (and brain) to recharge. A good night’s sleephelps with increasing blood to the muscles and with better eating choices by regulating hunger and fullness. It also helps with hormones, moods, memory, and immunity. When we sleep, not only does the body repair itself, but the brain washes away waste toxins. Binge sleeping is not recommended, as regular sleep is the best way to feel fully rested.

Stress, Rest, Adapt

Anything at first is not easy, and then we get used to it and it becomes easier. The same goes for training. When the challenge increases, you see progression. When the challenge is too much for too long, the body becomes stressed and can’t keep up to the demands of maintaining good health. Risk of injury, illness, and even depression can happen when rest doesn’t. Recovery periods are important so the body can get used to the stress, adapt to it, and then get ready for the next round. How to do Short-Term and Long-Term recoverydepends on your training routine. Getting enough sleep, eating healthy, replenishing fluids, and doing some low intensity activity all help with the recovery process. Overtrainingposes health risks, so watch out for signs that you’re exercising too much. Listen to your body and record how you feel after a workout. Keeping track will help you to adjust your training and recovery periods.